The document provides information about health and wellness events at Shaw AFB for the month of November 2011, including running, strength training, tobacco cessation, stress management, diabetes, and healthy weight classes. It also discusses making Thanksgiving healthier by using ingredients like non-fat yogurt, egg substitutes, and whole grains to reduce fat and calories. The Great American Smokeout on November 17th is highlighted, encouraging people to quit tobacco for 24 hours.

1. Shaw AFB Volume 4 Issue 11
November 2011
Health and Wellness
Health and Wellness Center Mark Your
Center
Calendar!
Running 101
Diabesity? Courtesy of: Diabetes Forecast
11/2 0900
Strength 101
They’re often mentioned in the same breath, but Type 2 diabetes and obesity are of 11/2 1000
course, not the same thing. Roughly one third of obese people will never develop diabetes, PTL Recertification
and 15 percent of those with type 2 diabetes are normal weight. Still, there’s such a strong
association between the conditions that they’ve sometimes been referred to with a single 11/2 1100
term: “diabesity.” Being very heavy raises the risk for a host of health problems, including
Type 2 diabetes, heart disease, cancer, sleep apnea, and arthritis. Tobacco Cessation Part 1
Obesity has become far more common over the past few decades in the United States and 11/2 1500
around the world. A full third of Americans are obese and another third overweight. The Tobacco Cessation Part 2
scale of the epidemic is evidence of how difficult it is for many people to maintain a 11/16 1500
healthy body weight in the current environment of processed foods, big meal portions,
and too few opportunities for exercise. But there are proven ways to lose pounds. Here
are the basics on obesity, its causes, and slimming solutions. BE WELL
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Growing Waistlines: Obesity usually stems from a combination of genetic and environ-
mental factors. The striking increase in obesity levels is most likely also due to changes in 11/22 1300
the environment and society. The spread of obesity could stem from an increase in food
consumption, a decrease in physical activity, or both. Stress Management 101
A Healthy Weight: Body Mass Index is a good way to estimate health as it relates to
11/7 0900
weight, but it is far from perfect. Differences in body composition can skew results. Well-
muscled people can have high BMI’s despite low body fat and the BMI’s relationship to 11/21 0900
health can differ by race or ethnicity. See below to determine what your BMI is.
Down to Size: The recipe for shedding pounds is simple, even if the execution is not: Healthy Weight 101
burn more calories than you consume, eat less and move more. Weight lost on extremely
11/1 1400
low-calorie “crash” diets is likely to come back, while pounds dropped slowly and steadily
may stay off for good. Keeping a food journal, seeing a dietitian, and finding ways to deal 11/10 1000
with stress besides snacking or overindulging may all improve the way one eats. 11/14 1000
For More information about the Diabetes and Obesity link please visit http://forecast.diabetes.org 11/30 1400
Healthy Heart
11/3 1400
11/7 1400
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11/28 1000
Diabetes Class
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11/15 1400
11/21 1000

2. 17-November-2011: Great American Smokeout
Measures entire body
composition
The entire process,
from start to finish,
takes less than five The Department of Defense supports the American Cancer Society’s Great American
minutes
Smokeout on 17 November 2011 by encouraging its military personnel, family mem-
Bod Pod uses bers, retirees, and everyone to walk away from tobacco for 24 hours.
air instead of
water
Call the
Come to the HAWC and start your path to be tobacco free today!
HAWC to schedule
your appointment
895-1216
Twelve Days of Fitness: Dates: 1-December through12-December
REGISTER AT: HAWC (Building 901) 14—18 November 2011
What is 12 Days of Fitness?
A holiday health and fitness program designed to help you practice
Ms. Penny Cook good health habits during the holiday season.
HAWC Flight Chief/Health
Promotion Program Coordinator Why should I fit this into my already hectic holiday schedule?
With the disruptions of the holidays, it’s easy to let good health hab-
TSgt Suzy Bright its slide. By taking care of yourself first, you’ll get through the holidays
NCOIC
Diet Therapy Technician with less stress, more enjoyment and more energy.
How does the program work?
Ms. Janine Reinholtz
Registered Dietitian For each of the 12 days of fitness, you select a health activity from a
list of 12 areas — exercise, nutrition, family, safety, career, intellectual,
Mr. Lawrence Black social, emotional, self-care, financial, cultural, and conservation. Your
Fitness Specialist
goals are to complete all 12 activities during the 12 days of fitness.
20 AMDS/SGPZ
901 Polifka Drive
Nutrition Corner: Make Thanksgiving Healthier
Shaw AFB, SC 29152 As you plan your Thanksgiving Day shopping list, keep in mind healthy ingredients make favorite
family recipes tasty and good for you, too.
Phone: 803-895-1216
Fax: 803-895-4903
 For dips and sauces use non-fat yogurt or fat-free sour cream. Non-fat yogurt is best in dishes
that don’t require heating.
 For pie toppings, use fat free whipped topping
 Use egg substitutes in place of whole eggs, (two egg whites for 1 whole egg)
 Try evaporated skim milk instead of whole milk.
 Use low-sodium, fat-free chicken broth in your mashed potatoes to add flavor and lighten the
fat content.
 Top casseroles with almonds instead of fried onion rings.
 Choose reduced-fat cheeses for salads and casseroles.
 Use whole-grain bread for stuffing or wild rice as a side dish.
Pack your shopping cart with plenty of fresh vegetables like sweet potatoes, winter squash, broc-
coli, carrots and green beans. Apples, cranberries and pears combine easily for a tasty salad, fruit
crisp or topping for the turkey.
Produced by ADA's Public Relations Team http://www.eatright.org/Public/content.aspx?id=11041
Page 2 Volume 4,Issue 11
Like our newsletter? We value your feedback and input. Email us and let us know what you think : 20 AMDS.SGPZ@shaw.af.mil